http://youtu.be/IwxoxN64sGc
Steve L. from “Early Jerks get the Snatch” Power Cleaning 270 pounds, which is 105 pounds above his bodyweight. He also benched 300 pounds after a 15 minute workout and performing over 60 ring dips, which tax the same large muscles as bench press. Needless to say, very impressive stuff and he doesn’t do anything out of the ordinary. Simply just shows up, works hard, doesn’t make excuses, eats right, and, listens to the coaching. At this rate, his potential is endless. Good job, Steve! – WW

It’s not who you are that holds you back, it’s who you think you’re not. -Anonymous

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. Click on the link for more info. Women CrossFit

*(with this movement and loading it is very easy to not come to full hip extension at the top of the rep – make sure your hips are fully open and legs locked out before you lower the weight to begin next rep)

World Class Fitness in 100 Words;

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
-Provided by CrossFit.com